October 21st, 2009

Thursday WOD

10 Clean & Jerk, 135/75lbs.
20 Burpees
30 Wallballs, 20/14lbs. 10′ target.
40 Double unders
50 Kettlebell swings, 24/16kg
40 Double unders
30 Wallballs, 20/14lbs. 10′ target.
20 Burpees
10 Clean & Jerk, 135/75lbs.
Post times to comments.

Assisted kipping pull-ups develop into unassisted kipping pullups.

1 comment

October 21st, 2009

Wednesday WOD

Coach A in WOD

**Tuesday, Thursday 12 noon class will start up again next week!**
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Rest 5 minutes.
1000 meter row challenge! (optional)
Post time to comments.

9am looking good on the rowers.

3 comments

Extra work with Coach A.

For the those who need individual skill work in O-lifts, powerlifting, gymnastic, nutrition, football or just refine the nine essential movements of CrossFit contact coacha@crossfitcharlotte.com or call 704.519.6693 for a session.

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- Matt Z. 9 1/3 rounds. 07:52:19 PM March 15, 2010 from web
- Main site RX'd: Steph D. 26:27, Josh E. 30:44 08:20:35 PM March 11, 2010 from web
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- With the sandbag run finished, Brian Kost and Shanna Duvall lead the SC/NC Sectionals. http://bit.ly/cfscnc #crossfitgames 04:03:53 PM March 06, 2010 from HootSuite
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